A
Heroic Warm-up
1 x 5:00
B
Bench Press
5 x 5
C
Lat Pulldown
15, 12, 10, 8
D1
Incline DB Bench Press
12, 10, 8
D2
Incline DB Row
12, 10, 8
E
Cable Lateral Raise
3 x 15
F
Hammer Curl
3 x 15
G
Tricep Pushdown
3 x 15
H1
Hanging Knee Raise
3 x 12
H2
Med Ball Toe Touch
3 x 25
A
Heroic Warm-up
1 x 5:00
B
Leg Press
5, 5, 5, 5, 5, 25
C
DB RDL
12, 10, 8
D
Bulgarian Split Squat
12, 10, MAX
E1
Leg Extension
3 x 15
E2
Lying Leg Curl
3 x 15
F
Calf Raise
3 x 25
A
Heroic Warm-up
1 x 5:00
B1
Ab Wheel
3 x 12
B2
Bicycle Sit-Ups
3 x 20
B3
Oblique Side Crunch
3 x 20
C
Low Intensity Cardio of Choice
1 x 30:00
A
Heroic Warm-up
1 x 5:00
B
Bench Press
15, 12, 10, 8
C
Machine Row
15, 12, 10, 8
D1
DB Arnold Press
3 x 10
D2
Close Grip Lat Pulldown
3 x 10
E1
DB Front Raise
2 x 10
E2
DB Lateral Raise
2 x 10
E3
DB Upright Row
2 x 10
E4
DB Reverse Fly
2 x 10
F1
Cable Curl
3 x 30
F2
Cable Overhead Tricep Extension
3 x 30
A
Heroic Warm-up
1 x 5:00
B
Smith Machine Squat
12, 10, 8, 6
C
Staggered RDL
12, 10, 8
D
1 1/4 Goblet Squat
3 x 10
E
Walking Lunges
3 x 10
F1
Cable Crunch
3 x 15
F2
Russian Twist
3 x 25
-Director of Sports Performance at Carson-Newman University -Strength & Conditioning Coach -CSCS, USAW-1 "CHOP WOOD, CARRY WATER"